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Old 11-19-2013, 09:23 PM   #71
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Old 11-20-2013, 01:24 PM   #72
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Thanks again guys

Wed. Nov. 20, 2013

Solid day today. There was still a slight irritation in the upper back from last week, so I played it safe on deadlifts and only went moderately heavy with 425 and 405. Squats felt better than I expected.

Abs:

25 1 leg bicycles to each leg superset with 50 bicycles

25 side crunches superset with 50 heel touches

Power day:

1. Toe raise-225 x 10, 295 x 10, 315 x 10, 335 x 10
Superset with
Squats-225 x 5, 295 x 4, 315 x 3, 335 x 2

2. Deadlifts-405 x 1, 425 x 1

3. Leg extensions-245 x 10, 260 x 10

4. Barbell curl: 65 x 6, 95 x 3, 135 x 6, 135 x 5

5. Hammer curl: 55's x 5, 60's x 4

6. Preacher curl: 140 x 5, 150 x 6
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Old 11-21-2013, 05:10 PM   #73
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Old 11-21-2013, 08:52 PM   #74
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Thanks bill.

Today was a great push day essentially. Same workout as last week, except I increased the weight on all lifts, except the incline bench.

Also had a cheat meal at hooters, did 5 plates of wings.

Workout:

Incline Bench Press-205 x 8, 205 x 7, 185 x 10

Floor fly-70's x 12, 75's x 12

DB Bench Press-3 x 10 with 90's

Decline Cable Fly-50's x 12, 60's x 12

Shoulders

Seated hammer strength Shoulder Press-140 x 12, 160 x 10, 180 x 8

Lateral raises-30's x 12, 35's x 12

Seated behind the neck hammer strength Shoulder Press-140 x 12, 160 x 8, 170 x 6

Front Raise-35's x 12, 40's x 12

Triceps

Overhead rope extension-130 x 12, 150 x 8

Straight bar Pushdown-2 x 12 with 150

Cable kickback-2 x 12 with 45
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Old 11-23-2013, 12:29 PM   #75
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Crushing it in here.
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Old 11-23-2013, 04:32 PM   #76
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Old 11-25-2013, 01:29 PM   #77
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Thanks a lot guys. I killed a workout Friday, which I'll post later, and decided to take sat, sun, and today off. Elbow had been bugging me a little bit, definitely was inflammation, and have been recovering from all the heavy lifting, and volume. Everything feels good now, and will be back in the gym tomorrow. Listen to the body
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Old 11-28-2013, 11:36 AM   #78
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Hey guys, so I've been really busy, training 14-15 guys a day, and running on little sleep, but I'm caught up now and am going to post my last two workouts here.

So, this week I'm only training 3 days. Giving myself extra rest because I've been tired lately, so this week will be perfect to recover and get back to the full split next week.

Day 1 was a push and pull superset day. Day 2 was a legs and biceps day (didn't want to put biceps I with everything on day 1 because it would be too much). Day 3 will be the classic Steve Reeves routine. Which I'll be doing Friday.

I met Bray Wyatt and Erick Rowan from the WWE on Tuesday at the gym and talked to them for a little while in the locker room. Was awesome.

Day 1: push/pull supersets

Abs: 1 leg up crunch-1 x 25 each superset with leg up crunch-1 x 25 and heel touch-1 x 25

Chest/Back:

1. Guillotine Incline bench-3 x 12 with 135
Superset with
Reverse Pulldown-3 x 10 with 140

2. Floor fly-75's x 8, 80's x 8
Superset with
Gorilla Pull-up-2 x 10

3. Floor press-195 x 10, 215 x 8, 225 x 8
Superset with
Pullover-3 x 10 with 80

4. Kneeling cable crossover-75's x 10, 80's x 10
Superset with
Bent over row-2 x 10 with 135

Shoulder/Traps/Triceps

1. Seated Shoulder Press-160 x 10, 2 x 8 with 180
Superset with
Upright Row-3 x 10 with 75

2. Laterals-3 x 10 with 35's
Superset with
Shrugs-315 x 10, 365 x 10, 405 x 8

3. Standing Behind The Neck Press-2 x 8 with 105
Superset with
Overhead Rope Extension-2 x 8 with 150

4. Front raise-2 x 8 with 40's
Superset with
Pushdown-2 x 12 with 150
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Old 11-28-2013, 11:36 AM   #79
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Day 2: legs/biceps

Abs: 100 bicycles superset with 100 flutters

Legs:

1. Lunge-2 x 10 with 35 lb KB's

2. Leg curl-2 x 15 with 90

3. Barbell hack squat-135 x 10, 185 x 10

4. Toe raise-135 x 20, 185 x 15, 225 x 15
Superset with
Squats-135 x 10, 185 x 10, 225 x 10

Biceps

1. Standing cable curl-50's x 12, 60's x 12

2. 28's x 2 with 20's

3. Incline curls-25's x 12, 30's x 12

4. DB drop set curls-30's x 8, 25's x 12, 20's x 15, 15's x 20
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Old 11-28-2013, 11:52 AM   #80
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Nice work bro, happy Thanksgiving.

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